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how does this upper / lower look ?

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  1. #1
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    how does this upper / lower look ?






    Day 1 - Upper

    Chest (6 sets):

    DB Bench Press (2 sets)
    Incline DB Bench Press (2 sets)
    Dumbbell Flyes (2 sets)

    Deltoids (front - 3 sets; side - 2 sets):

    Dumbbell Shoulder Press (3 sets)
    Dumbbell Lateral Raises (2 sets)

    Biceps (5 sets):
    Barbell Curls (3 sets)
    Dumbbell Incline Curls (2 sets)

    Forearms (2 sets):

    Reverse Curls (1 set)
    Wrist Curls (1 set)

    Triceps (5 sets):

    Weighted Dips (3 sets)
    Rope Pulldown (2 sets)

    Abs:

    Sit-up crunches - 1 set each for 10-15 reps
    Leg raises - 1 set each for 10-15 reps
    Oblique twists - 1 set each for 10-15 reps


    Day 2 - Lower

    Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

    Standing Calf Raises (3 sets)
    Seated calf raises (2 sets)
    DB Squats (2 sets)
    Leg Press (2 sets)
    Leg Extensions (2 sets)
    Seated Leg Curls (3 sets)
    Seated One Leg Curls (2 sets)

    Back (8 sets):

    Pull-ups (2 sets)
    Single Arm Bent-Over Barbell Rows (2 sets)
    Yates Rows (2 Sets)
    Back Extensions (2 sets)

    Rear Delts (3 sets):

    Dumbbell Bent-over Rear delt laterals (2 sets)
    Cable Rear Delt Rows (1 set)

    I copied this off another site I was simply looking for a basic upper / lower to do for a while. I was basically just wondering what everyone thinks to it?
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  2. #2
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    For one thing why is back on Lower day?

    What are the reps/RI/intensities?

    Not enough Hip/Ham work. You can do all the leg curls you want but youll still get more benefit from a few deadlifts.

    Far too much isolation work aswell IMO. And machine work...

    I think theyre over-complicating things. All you need for a BASIC upper/lower is in fact BASIC movements:

    Session 1 (Upper)

    Bench Press
    Chin Ups
    Overhead Press
    Bent Over Row

    +Isolation/Grip/Core

    Session 2 (Lower)

    Deadlifts
    Squats
    Good Mornings
    Lunges

    +Isolation/Grip/Core

    Whatever split you like. Periodize:

    Cycle 1 @ 2x14-16 0:30-1:00 RI
    Cycle 2 @ 3x8-10 1:30-1:45 RI
    Cycle 3 @ 4x4-6 2:00-2:15 RI

    Voila.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  3. #3
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    unfortunately im at crap gym where i cant even do the basics like deadlift.

    I honnestly would nt use machines at all If I could.The exercise dont realy matter as I would change them around anyway but do you think the workload is about correct for a upper/lower ?
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  4. #4
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    Personally i think the balance between pushing/pulling and compound/isolation is totally wrong.

    What equipment DO you have available? Be easier to work around that.

    Dont they even have some dumbells there? You can do pretty much everything with dumbells.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  5. #5
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    ye they ve got DB but on up to 24 kg and a selection fo machines
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  6. #6
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    This is my current upper/lower

    Upper Body 1
    Heavy Bench Press: 3 x 5
    Heavy CG Chins: 3 x 5
    Chest Dips: 3 x 8-12
    DB Row: 3 x 8-12
    Side Laterals 3 x 8-12

    Lower Body 1
    Deadlifts: 4 x 5
    Leg Press: 3 x 8-12
    Calf raises: 3 x 12-20
    Shrugs or Abs: 3 x 8-15

    Upper Body 2
    Heavy OH Press: 3 x 5
    Heavy BB Row: 3 x 5
    Incline Press: 3 x 8-12
    WG Pullups: 3 x 8-12
    Bi's superset Tri's: 3 x 8-12

    Lower Body 2
    Squats: 4 x 5
    Ham Curl or RDL: 3 x 8
    Calf Raises: 3 x 12-20
    Shrugs or Abs: 3 x 8-15

  7. #7
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    I'd cut down on the total amount of sets as well.

  8. #8
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    Quote Originally Posted by squanto View Post
    I'd cut down on the total amount of sets as well.
    Do you mean on my routine or the original poster's?

  9. #9
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    original poster's. he had like26-28 sets per workout.

  10. #10
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    Quote Originally Posted by squanto View Post
    original poster's. he had like26-28 sets per workout.

    what would you drop it to and what would you cut out ?
    When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

  11. #11
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    Quote Originally Posted by Richie1888 View Post
    what would you drop it to and what would you cut out ?
    I think gazhole and my routine include the basic exercise you should focus on

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